A-1-Quads & Calves (4)

Last Tuesday's workout....

Previous Workout:

Duration: 1:08:35
Calories: 572
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 1:02:50
Calories: 605
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 24%

Leg Extensions
2 warms
170 lbs. x 10 reps.
170 lbs. x 10 reps.

Front Squat
2 warms
135 lbs. x 8 reps.
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 6 reps.

Sumo Squat
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Split Squat
55 lbs. x 10 reps.
55 lbs. x 10 reps.
55 lbs. x 10 reps.

High-Rep Seated Calf Raises
55 lbs. x 20 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.

A-4-Delts and Biceps (3)

Two Mondays ago....

Previous Workout...

Duration: 45:01
Calories: 450
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 47:52
Calories: 533
Average Heart Rate: 141 bpm (75% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 17%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
145 lbs. x 8 Reps.
155 lbs. x 7 Reps._DROP_135 lbs. x 4 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
35 lbs. x 10 Reps.
35 lbs. x 10 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.

used dumbbells

Barbell Curl
2 Warms
100 lbs. x 8 Reps.
100 lbs. x 7 Reps
110 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 8 Reps.

Concentration Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

A-3-Back and Hamstrings (3)

The first workout after Thanksgiving...TWO Sundays ago...


Previous Workout:

Duration: 1:09:35
Calories: 553
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 1:08:35
Calories: 567
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 218 bpm (115% MHR)
Fat Percentage of Calories: 25%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
180 lbs. x 8 reps.
180 lbs. x 8 reps.

Deadlifts
2 warms
315 lbs. x 8 Reps.
315 lbs. x 8 Reps.
335 lbs. x 7 Reps.

Bench Row
1 warms
50 lbs. x 10 Reps.
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.

Seated Row
170 lbs. x 10 Reps.
150 lbs. x 10 Reps.
170 lbs. x 10 Reps.

Lying Leg Curl
2 warms
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.

Single Leg-Leg Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
50 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill

A-2-Chest and Triceps (3)

This morning's Pre-Thanksgiving workout!

Led off the incline presses with 100 again and hit my targets. Finished off the last two working sets at 95 lbs. and felt fine. I feel it's where I should be.

Went lighter with the flat barbells as my shoulders aren't feeling right.

Finally, got a little less reps with the dips and the rack pushups.

great workout!

...and so with that, the stretch run for the remainder of this year begins! HIYOOOO!!!

HAPPY THANKSGIVING!

Previous Workout:

Duration: 1:01:26
Calories: 452
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 35 %

Today's Workout...

Duration: 58:07
Calories: 539
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 188 bpm (99% MHR)
Fat Percentage of Calories: 26%

Incline dumbbell press
3 warms
100 lbs. x 8 reps
95 lbs. x 8 reps
95 lbs. x 7 reps.

Flat Barbell Press
2 Warms
205 lbs. x 8 reps.
175 lbs. x 7 reps_DROP_135 lbs. x 10 reps

Dips
18
16
15
15

Rack Pushups
13
13

Pressdown
2 warms
100 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

DB Extension
15 lbs. x 12 Reps.
15 lbs. x 12 Reps.

1-Arm Pressdown
1 Warm
40 lbs. x 12 Reps.

A-1-Quads & Calves (3)

Last night's workout...

Energy was low today and I was reaching so I started my working sets with the front squats a little lighter at 135 and ended at 185.

Again, continued on with sumos using the barbell. Will look to add more weight for the 4th and final round of A workouts.

Did steady state cardio first thing in the morning yesterday.

Previous Workout:

Duration: 1:08:35
Calories: 572
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 1:02:50
Calories: 605
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 24%

Leg Extensions
2 warms
170 lbs. x 10 reps.
170 lbs. x 10 reps.

Front Squat
2 warms
135 lbs. x 8 reps.
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 6 reps.

Sumo Squat
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Split Squat
55 lbs. x 10 reps.
55 lbs. x 10 reps.
55 lbs. x 10 reps.

High-Rep Seated Calf Raises
55 lbs. x 20 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.
55 lbs. x 18 reps.

A-4-Delts and Biceps (2)

Yesterday's workout....

...and also ONE YEAR since my FIRST BLOG POST. I can't believe it. It's pretty cool to look back on a years' worth of workout blogs and see how far I've come along and where my mindset was at certain spots. I only wish I blogged a lot sooner. It's a terrific "best practice" in my opinion after doing it for a year.

The overhead barbell press kind of sucked because the gym I went to yesterday didn't have a bench for it so I had to move an adjustable incline bench over to a nearby squat rack to set up.

Instead of pushing out from behind, I was pushing out from the front to begin the movement and it was awkward. So, I stayed at 135 lbs. for all the working sets.

Finished up with 35 minutes on the spin bike.

Previous Workout...

Duration: 45:26
Calories: 447
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 45:01
Calories: 450
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 26%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
135 lbs. x 7 Reps.
135 lbs. x 6 Reps._DROP_95 lbs. x 10 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.
35 lbs. x 10 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.

used dumbbells

Barbell Curl
2 Warms
100 lbs. x 7 Reps.
100 lbs. x 6 Reps
110 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 8 Reps.

Concentration Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

A-3-Back and Hamstrings (2)

and finally, I'm all caught up!

Wasn't feeling as strong today. So sucked at deads...and stayed at 315 for all 3 working sets.

Also went a little lighter with the rest of the exercises today as well...with the exception of the single leg curls.

Previous Workout:

Duration: 1:12:20
Calories: 689
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 1:09:35
Calories: 553
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
180 lbs. x 8 reps.
180 lbs. x 8 reps.

Deadlifts
2 warms
315 lbs. x 7 Reps.
315 lbs. x 6 Reps.
315 lbs. x 8 Reps.

Bench Row
1 warms
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.

Seated Row
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.

Lying Leg Curl
2 warms
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.

Single Leg-Leg Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
50 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill